QUOTE FOR THE WEEK“What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it.” ~Maya Angelou

TRUTH OR DARE
Each post we will present you with a truth or dare. All you have to do is tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need.

Truth: Get rid of the excuses
How often do you find yourself making excuses for unhealthy choices? You know who you are: “I’m tired, so I need that double chocolate Frappuccino”; “I had a long day at work, I deserve that bottle of wine”; “I don’t need to work out today, I’ll do it tomorrow”.

The problem with excuses is they usually trigger bigger problems like a food coma, hangover and laziness.

Be true to yourself by thinking of the consequences over the immediate gratification. That’s how you’ll find long-term success.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts – but today, it’s our turn:

Oil, Man
Oil is good for you right? Omega 3’s, heart health, brain smarts, etc. Then why is fried food the enemy? Just like anything in life, there’s some good and some bad. Picking the right oil can make all the difference. So here’s your handy little guide.

Best Oils For Cooking
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or easily turn rancid. When oils undergo oxidation, they form free radicals and harmful compounds that are unhealthy to consume. Saturated fats and monounsaturated fats are more resistant to heating, but oils that are high in polyunsaturated fats should be avoided.

Coconut Oil: One of the best choices for cooking – made up of over 90% saturated fatty acids, it is very resistant to heat. It can also improve cholesterol, help kill bacteria and other pathogens, boost metabolism and increase feelings of fullness. Look for raw or virgin coconut oil.

Clarified Butter (Ghee): Grass-fed ghee is rich in the fat-soluble vitamins A, D, and K2 and CLA (conjugated linoleic acid) — the essential fatty acid found almost exclusively in grass-fed animals, which is now believed to protect against cancer, heart disease, and type II diabetes. The milk solids have been removed from ghee, therefore is it considered dairy-free.

Olive Oil: A heart-healthy fat, it contains beneficial antioxidants and anti-inflammatory properties. Choose high quality extra virgin olive oil – it has many more nutrients and antioxidants than the refined oil olives and a much richer taste.

Avocodo Oil: Very similar to olive oil, it is primarily monounsaturated.

The Not So GoodIndustrial Seed and Vegetable Oils: These are highly processed, refined products that are much too rich in Omega-6 fatty acids. The world health organization’s (WHO) recommended ratio for omega-6 to omega-3 fatty acids is about 4:1. However, the average ratio American’s ingest ranges from 10:1 to 25:1

Avoid the following oils altogether – as an ingredient, for cooking or ingesting: Soybean, Corn, Rapeseed, Sunflower, Grapeseed, Safflower, Canola. To create these oils, many are refined, bleached and deodorized. About 87% of canola oil is genetically modified.

It is recommended to avoid nut oils when cooking due to their high level of polyunsaturated fats, except for macadamia nut oil which is mostly monounsaturated (like olive oil) and has great properties and is safe for cooking

Side Note: Fish oil and flaxseed oils are great as they are high in omega-3s, but should not be heated because they are sensitive to oxidation.

There have been many reports about unsavory olive oil dealers who have been combining olive oils with cheap vegetable oils. As a result, you might be unknowingly ingesting unhealthy oils. Artisan or locally produced olive oils tend to be your safest bet. Olea olive oils are 100% pure olive oil.

WHAT’S TRENDING
Cacao. Nope, we didn’t misspell it. We are familiar with cocoa – chances are, it’s what you grew up on. But there’s a new kid in town. Raw cacao is the purest form of chocolate you can consume, which means it is raw and much less processed than cocoa powder – which is typically used in chocolate bars. Raw cacao is known to be one of the best sources of antioxidants of any food source and the highest source of magnesium. It is the highest plant source of iron, loaded with calcium and is a natural mood elevator & anti-depressant.

The key is to maintain the beneficial properties without adding sugar. Companies are getting smarter. There are some incredible, pure chocolates available that only use honey as a sweetener – so you get the added benefits of honey + cacao. Two of our favorites: Honey Mamas and Good Stuff Cacao.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Thrive, Baby, Thrive
Bug season is upon us. Did you know certain homeopathic oils are said to have the same power as deet? We found this blend of 100% aromatherapy oils – a combination bugs, ticks and mosquitoes avoid. The best part? You can safely put it all over your body on a daily basis. Bonus – it has other therapeutic properties like purifying, boosting energy and promoting immunity.

Not So Fishy
We are consistently asked what is the best protein powder to add to smoothies, dishes, etc. The honest answer is most of them are loaded with junk, additives and artificial flavors. There is a much more efficient way to get your added protein through simply adding collagen. This is one of the purest sources we have found and has 9 grams of protein per serving. Better yet, it’s tasteless and super fine (no chunks). Oh wait, did we mention it also helps reduce wrinkles, promotes skin hydration and elasticity, promotes healthier joints, builds stronger nails and healthier hair? Um-hum.

Chippy, Chip
No matter how hard we try, we just can’t say goodbye to the chip. What would we do with all of that guacamole? The crunch, the texture, the satisfaction… We almost gave up hope, until we found these. Gluten-free, grain-free, vegan, Paleo, yeast-free, non-GMO. Although it comes with a warning – do not sit down with the bag. They disappear quickly. P.S. they also have them at Whole Foods.

D to the H to the A
We hear about the benefits of Omega 3’s all the time. And they are legit. Omega 3’s support overall wellness including heart, brain, joint, eye, immune system and mood health. And this little ditty is the Ultimate. It contains 1,000 mg EPA + DHA with the added bonus of 500 IU of vitamin D3 to support calcium absorption, energy level and healthy bones. Pure, wild caught and sustainably sourced. Also safe (and beneficial) for kids.

It’s All Contained
If you were going to do one thing for yourself, especially if you struggling to get your nutrients by food alone, take a multi-vitamin. But not just any multi – they are not all created equal. We have talked about Mega Foods before – all of their products are made from pure food sources (which we love!) – they are not synthetically produced. This is as pure as it gets, “from farm to tablet.” One a day, that’s all it takes to help your body maintain optimal performance.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

Yeah, this one is killer.

No-Bake Crazy for Cashew Cups
Ingredients:

1 cup organic raw cashews

8 pitted dates

½ cup organic melted cacao butter

2 tsp vanilla

1/8 cup honey

pinch of sea salt

Instructions:
This is the easy part.

Melt the cacao butter. Combine all ingredients in a small bullet blender cup. Blend at high speed until well blended and smooth. Spoon into small cupcake liners. Freeze. Ready in 1-2 hours.

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WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

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QUOTE FOR THE WEEK“Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible.” ~Mandy Hale

TRUTH OR DARE
Each post we will present you with a truth or dare. All you have to do is tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need.

Dare: Read the label.
We often get cravings and sometimes there is nothing we can do to stop it. How often do you just pick up a “go-to” food without thinking based on habit or an impression by the label that it’s “healthy”? It lands in your cart, then at the register, then in your cabinet or freezer then on your couch. And somehow, someway, it disappears.

Reading ingredientsis the key to picking healthier choices. Try not to have blind faith in the marketing promises (“non-GMO”, “healthy”, “natural”, “gluten free”). Even “organic” isn’t always healthy (yes, they make an organic pop tart). So, no need to do a crazy deed for a bar you don’t need – chances are, once you read the label, you’ll lose interest.

It’s Time To Start
If you’ve even contemplated meditation – consider this your wake-up call. Bob enlightens us, that according to research, stress hits us in at least 3 distinct, often debilitating ways: On the muscular or structural level– we tense our bodies in the form of tension headaches, stiff neck or shoulders, tight jaw, grinding our teeth or constricting our blood vessels which restricts oxygen to the brain or heart (read: stroke/heart attack); On the level of cognitive functioning – reducing circulation to the brain and skewing electrical activity (our brains shut down); and stimulating the adrenal gland to secrete too much cortisol (the “stress hormone”) which feeds anxiety and becomes a viscous cycle (destroys healthy muscle & bones, slows healing and normal cell regeneration, impairs digestion, metabolism and mental functioning and weakens the immune system).

The list goes on…

Unaddressed stress can be debilitating – and slowly, over time, break your body down until it becomes much harder to reverse the damage and it takes a serious toll on your mind and body.

Meditation has an incredible impact on your approach and reaction to life’s daily challenges and helps you enjoy the moment rather than just trying to “get through it”. You do not have to sit cross-legged and chant “ohmmm”. It can be as short as 1-2 minutes in the morning and the same in the evening. Once you start, you will find you miss it when you don’t incorporate it into your day.

Transcendental Meditation is like the Rolls-Royce of meditation. The book offers valuable insight into the benefits of meditation and can be used for that sole purpose. If you want to start smaller (and faster), we suggest Insight Timer. It’s free, it’s user-friendly and you can customize it to your needs.

Cheer’s to a more Zen you.

WHAT’S TRENDING
Kick it up. For all you Italians, you know this spice all too well…Oregano Oil is the new superhero. It is anti-bacterial, anti-viral, anti-fungal, anti-parasitic, anti-inflammatory and anti-spasmodic. The benefits are almost too long to list. So, we’ll tackle the most prominent:

Numerous scientific studies have confirmed it’s ability to destroy infectious germs (viruses, bacteria, fungi and parasites). It has been proven to be as effective as prescription antibiotics against bacteria. It’s strong anti-inflammatory and analgesic (pain-killing) properties help alleviate pain and inflammation. It attacks invading pathogens and relieves discomfort. Oregano oil also has the ability to loosen mucus in sinuses and lungs, acting as an expectorant and helps relieve coughing. It helps relieve gas upset, settles the digestive system and helps soothe inflamed tissue in the stomach and intestines.

Might sound too good to be true, but it works. It’s super powerful (also in taste and smell). 1-2 drops will do you (highly suggest dilluting in water or other beverage). It can be used topically or ingested.

Ah-Choooo!
Just because it feels like the middle of winter does not mean Spring is not here – it’s inevitable allergies will flare (this year they are saying 2 wks vs. 4 – so there’s that). There is a pretty amazing homeopathic remedy we swear by – originally discovered for kids, but we found an adult version. Includes Vitamin C, Quercetin Dihydrate, Stinging Nettles Leaf, Bromelain (from pineapple) and N-Acetyl-L-Cysteine. This stuff is the bomb.

Night, Night
Put down the sleeping pills. We’ve got a new, topical dream catcher to get your sleep-on. This sleep lotion gives you a deep, peaceful sleep with one swoosh. It is scientifically formulated to help you fall asleep within just minutes of use, it’s made from ethically sourced, plant-based ingredients that can give you a deeper sleep, it can improve hydration for those with dry & aging skin and oh, it’s 100% money back guarantee. Oh, and we scored you a 30% off discount. You’re welcome, for your 8 hours.

Yes, Please!There’s a new company in town and we want to be the first to tell you about it. We all know the health benefits of coffee. Now, you can have it delivered to your home (over 350 varieties to choose from, matched to your preferences). It’s like Match.com for coffee. And because you are one of our loyal followers, we’ve scored you your first bag FREE. Just enter promo code vipnk54yave at checkout. Happy coffee’ing.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

To make topping, combine coconut oil, honey, cinnamon and sliced almonds in a small bowl. Drizzle topping over cake batter.

Bake at 350° for 25-35 minutes. Cool and serve.

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here. Follow us on Facebookand Insta.

PS. We love you too.

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

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QUOTE FOR THE WEEK“Good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself.” ~Albert Schweitzer

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need.

Truth: Flush it out.
How much water are you really drinking? You probably answered “plenty – I drink throughout the day.” But are you really? The human body can survive for up to 3 weeks without any food. Water? Maybe 1. Our bodies are made up of more than 60% water (your brain is 90%!). Want a tell-tale sign if you are getting enough? Check the toilet (it’s ok, we won’t look). Clear urine , you are an H2O rock-star. Anything darker than a faint pale shade of yellow? Guzzle up. Same with your bowel movements – hard bowel movements or constipation can be indicative of not enough water.

It is the easiest fix possible to feeling good and optimizing the health of your body. Water gives you energy, relieves headaches (sign of dehydration), removes toxins from your body, gets rid of aches and pains, prevents cramping (especially during exercise), boosts immunity, helps keep you “regular”, moisturizes and plumps your skin and promotes weight loss. Not too shabby huh?

We typically recommend to get it in first thing in the morning to ensure you flush your body of the overnight toxins. Drink 1 liter before you leave the house. And then throughout the day.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. Today, we are taking over the role.

How do you feel lately?
Are you crankier, anxious, fuzzier, less patient, full of cravings, tired, feeling a little out of control? Many of these feelings are directly correlated to your eating (and drinking) habits. Look – we get it – Winter is tough. You are inside – a lot – and all you want to do is eat. Forget about the weekends with dinners and friends and just not wanting to cook. So off starts this roller coaster of poor eating habits and consuming too much of the wrong foods.

How do we get off the gerbil wheel and get back in control?It’s not all or nothing and starving yourself for a day or two to “make up” for the extra calories. This daunting idea of having to give up everything and deprive yourself will only set you up for failure or cause you to go to the opposite extreme. We will stick to our theme: pick one thing to change. One thing. And do it every day. You’d be surprised how altering your mind set will often set you on the right track.

Suggestions to pick from:

Drink a cup of water with every meal/snack (now we’ve talked about water twice…settling in?)

Avoid eating any food on the couch (always sit at a table/counter when you eat)

Brush your teeth after eating (this really works!)

Refrain from drinking cocktails Monday-Friday

Eliminate added and white refined sugar

Drink a glass of cleansing tea every night before bed

Add 20 minutes of exercise every day

Add 10 minutes of meditation every morning

By placing the focus on one thing – it makes it much easier to succeed and other pieces will naturally fall into place. Less emphasis on “I need to get it together” and feeling overwhelmed and not knowing where to start, and more emphasis on improving one manageable thing that will get you to a more attainable goal.

WHAT’S TRENDING
Ah, the infamous words “Gluten Free”. Everyone and their sister is gluten free. As we all know, we are the biggest supporters of a gluten free diet. But what does that really mean? Gluten is a protein mostly found in wheat, rye and barley. The word gluten means “glue” – it holds the structure of food together. Gluten is an ingredient used in many processed foods including salad dressings, soy sauce, potato chips, lunch meats, candy bars (notice they are all processed?) Originally a gluten-free diet became a new weight loss fad that stemmed off of people with gluten sensitivity and celiac disease removing it from their diet and not only feeling great, but losing weight.

Are there benefits to removing gluten from your diet? Without a doubt. Gluten is a processed ingredient that is foreign to the body. The proteins in gluten are gut irritants and cause inflammation. And they mess with your microbiome (gut flora) that regulate your immune system, digest your food, synthesize nutrients and send hunger/fullness signals to your brain. However, people think they can simply substitute gluten foods with packaged gluten-free options. And, there are plenty – from pancakes to breads to cookies. We are here to tell you, that is not a healthier solution.

We picked up a typically gluten-free cracker on the shelf and the first few ingredients were (from highest content to lowest): corn starch, white rice flour, palm oil, modified corn starch, dextrose, guar gum, monocalcium phosphate…. Chances are, you do not want these additives in your body – nor will they fuel it for a healthy life. Many of the gluten-free options out there fit into the CRAP (Carbonated drinks, Refined sugar, Artificial flavors/Colors, Processed foods) American diet and can actually make you sicker.

If you want to truly follow a gluten-free diet opt for more veggies and fruits. Use nut flours vs. wheat and processed flours. Try to avoid packaged foods. Eat whole FOOD (Fruits/veggies, Organic lean proteins, Omega 3 Fatty Acids, Drink Water). If you follow this path to a gluten-free diet, you will truly reap the benefits.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Whisper Sweet Nothings…
Just need to have that crunchy chip and want to avoid the processed corn/grain? These cheesy little crunchers do the trick. With one ingredient: Parmesan cheese, they will keep you satisfied. Careful not to bring the bag to the couch. Just sayin’.

May-Oh!
One of our favorite finds is a mayo – made from avocado oil. Made with cage-free organic eggs and vinegar, the avocado oil increases nutrition absorption, has antioxidants and anti-aging properties that support a healthy immune system and is a great source of vitamin E and beneficial omega-9 fatty acids. This mayo has a rich, full-flavor and supports both a paleo, SCD, Whole30 and primal diet. No sugar, gluten, dairy, soy, canola, soybean or industrialized seeds, artificial preservatives, fillers and trans fats (read a typical mayo jar and you’ll see the difference.) Comes in 2 flavors: regular and chipotle lime.

Give Me Some Color
President’s weekend is around the corner! If you are traveling (like most of the East coast) to some warmer climate and have been trapped inside for months, you may need a little somethin’ so you don’t scare off the natives. We have searched high and low for a safer, easier, streak-free self-tanner and we are pretty sure we found the winner. This findis formulated with organic and natural ingredients like aloe vera, shea butter, coconut oil, jojoba oil, argan oil, green tea and witch hazel. No orange hands or by-products. They believe in their product so much, they guarantee the results. Sooo natural.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This bread recipe from Gastro Chef is a great SCD legal, grain-free alternative to wheat or multi-grain breads. We modified it slightly after several experiments and we are pretty confident we perfected it.

Coconut Flour Bread

Ingredients:

4 whole eggs

3 eggs separated

4-5 Tbsp butter (or coconut oil)

1 Tbsp unpasteurized honey

½ tsp sea salt

1 tsp baking soda

¾ cup coconut flour

2 Tbsp applesauce or SCD yogurt

Unsweetened shredded coconut to garnish

Directions
1. Preheat oven to 350F
2. In a small bowl, using a hand blender, beat egg whites until they are stiff and set aside
3. In a larger bowl, combine the whole eggs, honey, butter and yogurt or applesauce and beat until smooth.
4. Add coconut flour, salt and baking soda and mix well.
5. Fold in egg whites until well mixed
6. Line bread loaf pan with parchment paper and coconut oil to ensure bread won’t stick to pan and pour in the batter
7. Top with unsweetened coconut if you wish to give the bread a nice garnish
8. Bake for 45 minutes – then cover the top with parchment paper for another 15 so the bread cooks all the way through and the top doesn’t burn. Keep checking to make sure it’s not over-cooking. You will know if it’s cooked through if the top is firm when you push down in the middle of the loaf.

Cool completely before removing from pan

We double this recipe (we know, 14 eggs!) but it’s the only way it truly fills up a loaf pan. We use 1/2 coconut oil and 1/2 ghee butter (4-5 Tbsp each).

Once cooled, slice into thin slices and wrap in parchment and then into a container or baggie. Freeze or keep in the refrigerator.

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here. Follow us on Facebook and Insta. PS. We love you too.

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Heels To Laces will be on a temporary hiatus for President’s weekend returning in full force the week of February 19th…stay tuned.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

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